VITAMINS

and

MINERALS

VITAMIN A

• Vitamin A is a fat-soluble vitamin that acts as an antioxidant. Antioxidants are chemicals which may help reduce risk of cancer. Since vitamin A is fat-soluble it is not needed in daily, large quantities. Fat-soluble vitamins are stored in the body in organs such as the liver. Most of the vitamin A that we consume goes to the liver to be stored until it is needed by another part of the body. Therefore, our intake of vitamin A should be enough to replenish our liver stores.
  
  Vitamin A, like many other nutrients, is found in different forms. The vitamin A that we obtain from animal products is called retinoids and can be used by our bodies without any modification. The form of vitamin A found in fruits and vegetables is known as carotenoids. The most common type of carotenoid is ß-carotene (beta carotene). These carotenoids are used to build the type of vitamin A used by our body.
  
• Vitamin A is important to vision and the growth of the bones. Night vision is extremely dependant on vitamin A. This vitamin helps form pigments that allow our eyes to adjust to changes in light. Vitamin A plays an important role in immune system by making white blood cells, which fight off viruses and bacteria.
  
• The recommended daily intake of Vitamin A for adult men is around 2,333 IU (International Units) per day; for adult women, the recommended daily intake is 3,000 IU per day. Pregnant women should consume 2,566 IU per day since large amounts of vitamin A is associated with birth defects. Lactating women, on the other hand, need a slightly higher intake of 4,332 IU per day in order to make up for what is lost through breast milk.
  
• Vitamin A is found in animal products, fruits, and vegetables. The animal sources of vitamin A typically contain a high level of cholesterol. This is due to the fact that vitamin A is found in storage tissues, like the liver, which can also be used to store cholesterol. The best fruit and vegetable sources of vitamin A are ones which are yellow, orange and dark green in color. Many food products are now fortified with vitamin A, which means that additional vitamin A was added to food item. Some good sources of vitamin A include the following:
  

• Vitamin A deficiency is more common in developing countries.  This deficiency can be caused by not consuming enough vitamin A, as well as low levels of iron and zinc.  Iron helps vitamin A get absorbed and metabolized by our bodies.  Therefore, a low amount of iron in the body will mean that less vitamin A is absorbed and used from our diet.
  
  Zinc, on the other hand, helps vitamin A move from the liver to other parts of the body where it is needed.  Without zinc, our bodies cannot transfer vitamin A from the liver.  Alcohol, liver problems, and diseases affecting the intestines also reduce vitamin A absorption into the body.
  
  Since Vitamin A plays a large role in night vision, night blindness is a symptom of vitamin A deficiency.  Other symptoms include slowed growth and bone development, inadequate immune functioning, and increased infections.
  
• Vitamin A toxicity: Too much vitamin A in the body is known as hypervitaminosis A. This occurs when vitamin A becomes toxic to the body and causes harmful effects. High levels of vitamin A can cause birth defects, osteoporosis, liver problems, and central nervous system problems. The amount of vitamin A needed to cause toxicity can vary depending on the type of vitamin A eaten. It is suggested that men and women above the age of 19 should consume less than 75,000 IU of vitamin A per day to prevent toxicity.
  
  Vitamin A is found in the form of retinoids in animals.  Since this is the form of vitamin A used by the body, it is added to our stores of vitamin A right away.  On the other hand, beta carotene is derived from plant foods and needs to be converted by the body into retinoids before it can be used.  If the body has enough vitamin A, then the beta carotene will not be converted.  Therefore, vitamin A toxicity is usually caused by consuming excessive amounts of animal-based foods.

VITAMIN C

• Vitamin C is also called ascorbic acid, which is the form of vitamin C found in most foods. It is a water-soluble vitamin and cannot be stored in the body. Most plants and animals can produce their own vitamin C, but humans cannot. For this reason, humans must eat ample amounts of vitamin C every day.
  
  Vitamin C is also a powerful antioxidant that helps boost the body’s immune system, which is why people often eat oranges or a Vitamin C supplement to prevent colds.
  
• Vitamin C is needed for proper growth, development, and to heal wounds. It is used to make the collagen tissue for healthy teeth, gums, blood vessels and bones. Since vitamin C is a powerful antioxidant, it is also used to prevent damage to our bodies from toxicities and pollutants, such as cigarette smoke.
  
• Men should consume 90 mg per day of vitamin C while women need 75 mg per day.
  Smokers should add an extra 35 mg per day to these numbers, because vitamin C is depleted as an antioxidant in smokers.  Additional vitamin C is needed to ensure its other roles are performed.
  
• Good sources of vitamin C include oranges, grapefruits, lemons, limes, green and red peppers, tomatoes, strawberries, spinach, mangos, winter squash, cantaloupe, broccoli, and potatoes (sweet and white).
  
• Vitamin C deficiency is called scurvy. This was once a common and fatal disease among sailors who were unable to eat fresh fruits and vegetables for long periods of time. Scurvy usually starts with skin rashes and bleeding gums. The skin also becomes rough, scaly, and dry.
  
• Vitamin C toxicity is rare since vitamin C is regularly flushed from the body.  It is usually only seen when taking more than 2000 mg of vitamin C per day. Too much vitamin C can lead to kidney stones and may occasionally cause diarrhea.

• Calcium is a soft, grey mineral which makes up a large portion of the earth’s crust and the human body.  It is necessary for living creatures to survive.  Unfortunately, the diets of most Americans (50-75%) do not contain enough calcium.
  
• Calcium is used in so many ways throughout the body. It is necessary for contracting muscles, forming and strengthening bones and teeth, conducting nerve impulses throughout the body, clotting blood, maintaining a normal heartbeat, as well as other important processes.
  
• Men and women from the ages of 18 to 50 years old need to consume around 1000mg of calcium per day. For individuals younger than 18 years old, who may still have developing bones and teeth, an intake of 1300mg per day is recommended. Adults over the age of 50 also have an increased need for calcium. They are recommended to get 1200mg of calcium per day.
  
• When people hear the word calcium the first thing that comes to mind is milk.  Dairy products are definitely a great source of calcium.  However, there are also other places to find calcium that may not be so obvious, such as broccoli.  Your diet is not the only source of calcium for the body.  If you do not consume enough calcium in your diet, then your body will remove calcium from bones!  This can lead to health problems.
  Here is a list of some not-so-obvious foods that are good sources of calcium:
  

• Calcium deficiency: In adults, low levels of calcium in the blood cause the body to start breaking down the bones to free up calcium.  This causes bone density to decrease, which weakens the bones and increases the risk of developing osteoporosis.  This can cause painful bone fractures -- especially the bones of the hip and back. Groups most at risk for calcium deficiency are lactose-intolerant individuals, post-menopausal women, and vegans who are not conscious about eating the vegan-friendly foods listed above.
  
• Calcium toxicity is rare since our intestines limit the body's absorption of this mineral.  However, toxicity is possible when a very large of amount of calcium and vitamin D are consumed together or a person is receiving calcium through an IV.  Too much calcium in the diet can lead to constipation, stomach discomfort, and kidney stones.

• Iron is a mineral that is required for our bodies to function properly. Most of the iron in our body is found in the blood as hemoglobin, which is a protein used to carry oxygen to the body’s tissues.
  
  There are two types of iron in our diets: heme and nonheme iron. Heme iron is derived from the break down of hemoglobin and is only found in animal products.  Plant-based iron is referred to as nonheme iron.
  
• Food sources high in iron include the following:
  

• Iron deficiency is the most common nutritional disorder in the world.  It is found most often in menstruating females, pregnant women, and older toddlers.  Iron deficiency can be caused by not eating enough iron, not absorbing enough iron, or excessive blood loss.  When a person's diet does not contain enough iron, the iron stores in the body are used. As the iron stores become depleted, hemoglobin levels drop -- a condition known as anemia.  This causes symptoms such as fatigue, a swollen tongue, suppressed immune system, decreased mental functioning, impaired social development in children, and body temperature regulation impairments.
  
  Since vitamin C enhances iron absorption, health organizations recommend ensuring that foods high in vitamin C are included in the diet.
  
• Iron toxicity results when the body stores too much iron.  When iron storages in the body are full, the mineral becomes deposited in organs and tissues, including the heart and liver.  Iron toxicity can result in long term damage to these organs, which can result in death.  Children consuming more than 40mg of iron and adults consuming more than 45 mg of iron per day are at risk for toxicity.

• Sodium, unlike other minerals, has a distinct and appealing taste.  It is commonly found in table salt, which is 40% sodium.  The other portion of table salt is made of chloride.
  
• Sodium is needed for muscle contractions, nerve transmissions, maintaining pH balance, and hydration.  Sodium regulates the fluid outside of the cells and is needed to pump fluid into the cells as potassium carries by-products out.
  
• Most adults should not consume more than 2300mg of sodium per day.  This is comparable to 1 tsp of table salt.
  
  Some individuals, such as endurance athletes who compete for more than 2 hours at a time, may have a higher need for sodium, because it is lost in the sweat.  Others may need to consume fewer than the recommended 2300mg per day due to hypertension or sodium sensitivity.
  
• Food items which have been highly processed usually contain a large amount of sodium.  Unprocessed, or fresh foods, will contain less.  Roughly 75% of the sodium in our diets is added by manufacturers.
  
• Reducing your sodium intake can be easily achieved by paying close attention to the following foods.
  

• Sodium deficiency: Low sodium in the blood can lead to what is called hyponatremia.  Signs of hyponatremia are fatigue, seizures, muscle spasms, confusion and coma.  Sodium deficiency is usually caused by vomiting, diarrhea, drinking excessive fluid (especially water), and excessive sweating.  It is rarely caused by lack of sodium in the diet.
  
• Sodium toxicity: Signs of sodium toxicity include swelling in the extremities and high blood pressure.  Since sodium causes more calcium to be lost in the urine, high contents of sodium can also increase risks for osteoporosis.  However, this does not usually escalate to any further problems as long as adequate amounts of water are being consumed throughout the day.

VITAMINS

Vitamin A (retinol, carotene)

What it does: helps growth and repair of body tissue, immune functions, night vision

Best sources: eggs, dark green & yellow vegetables & fruits, low-fat dairy products, liver.

Vitamin B-1 (Thiamine)

What it does: carbohydrate metabolism, helps nerve function, growth & muscle tone

Best sources: wheat germ, asparagus, mushrooms, spinach, whole & enriched grains, dried beans, seafood

Vitamin B-2 (Riboflavin)

What it does: carbohydrate, fat & protein metabolism, needed for cell respiration, mucous membranes

Best sources: low-fat milk products, green leafy vegetables, whole & enriched grains, beef, lamb, eggs

Vitamin B-6 (Pyridoxine)

What it does: carbohydrate & protein metabolism, formation of antibodies, red blood cells, nerve function

Best sources: fish, poultry, lean meat, whole grains, potatoes

Vitamin B-12 (Cobalamin)

What it does: carbohydrate, fat & protein metabolism, maintains nervous system, blood cell formation

Best sources: lean beef, fish poultry, eggs, low fat & nonfat milk

Biotin

What it does: carbohydrate, fat & protein metabolism, formation of fatty acids, utilization of B vitamins

Best sources: egg yolk, meat, low-fat & nonfat milk, dark green vegetables; also made by microorganisms in intestinal tract.

Niacin (Vitamin B3)

What it does: carbohydrate, fat & protein metabolism, health of digestive system, blood circulation, nerve function, appetite

Best sources: poultry, fish, whole & enriched grains, dried beans & peas

Vitamin C (ascorbic acid)

What it does: wound healing, strengthens blood vessels, collagen maintenance, resistance to infection, promotes healthy gums and teeth

Best sources: citrus fruits, tomatoes, melons, berries, green & red peppers, broccoli

Vitamin D (Cholecalciferol)

What it does: calcium & phosphorus metabolism (bone & teeth formation)

Best sources: egg yolk, fatty fish, fortified milk; also made in skin exposed to sunlight

Vitamin E (Tocopherol)

What it does: protects cell membranes & red blood cells from oxidation, may be active in immune function

Best sources: vegetable oil, wheat germ, nuts, dark green vegetables, whole grains, beans

Folic Acid

What it does: red blood cell formation, protein metabolism, growth & cell division

Best sources: green leafy vegetables, dried beans, poultry, fortified cereals, oranges, nuts.

Vitamin K

What it does: formation of blood clotting agents & bone

Best sources: green leafy vegetables, cereal, egg yolk

Pantothenic Acid

What it does: converts nutrients into energy, vitamin utilization, nerve function

Best sources: most plant & animal foods, especially lean meats, whole grains, legumes

MINERALS 

Calcium

What it does: support of bones, teeth, muscle tissue, regulates heartbeat, helps those with irregular heartbeat/arrhythmia, muscle action, nerve function, blood clotting

Best sources: low-fat or nonfat milk products, calcium fortified orange juice & soy milk, salmon with bones, green leafy vegetables

Chromium

What it does: needed for glucose metabolism, increases effectiveness of insulin, muscle function

Best sources: cheese, whole grains, meat, peas, beans

Copper

What it does: formation of red blood cells, pigment, needed for bone health

Best sources: nuts, dried beans, oysters, cocoa powder

Iodine

What it does: function of thyroid gland, which controls metabolism

Best sources: seafood, oxidized salt

Iron

What it does: formation of hemoglobin in blood & myoglobin in muscle, which supply oxygen to cells

Best sources: meat, fish, poultry, organ meats (like liver), beans, whole & enriched grains, green leafy vegetables

Magnesium

What it does: enzyme activation, nerve & muscle function, bone growth and development

Best sources: nuts, green vegetables, whole grains, beans

Manganese

What it does: bone growth & development, sex hormone production, cell function

Best sources: nuts, whole grains, vegetables, fruits, tea, coffee, bran

Phosphorus

What it does: bone development, carbohydrate, fat & protein utilization

Best sources: meat, poultry, fish, eggs, low fat milk products, beans, whole grains

Potassium

What it does: fluid balance, control activity of heart muscle, maintains nervous system function

Best sources: vegetables, fruits, beans, bran cereal, low fat milk products

Selenium

What it does: fights cell damage from oxidation

Best sources: seafood, lean meat, grains, eggs, chicken, garlic

Zinc

What it does: taste & smell sensitivity, aids in healing

Best sources: lean meat, eggs, seafood, whole grains, low fat milk products